How to choose the right calculator for your goal

If you want a broad overview first, start at all Momentum tools and bookmark two calculators max. Most people get better results from a simple setup than from using every calculator at once.

1) Pick the decision you need to make this week

• Fat loss or weight maintenance: use TDEE Calculator and Macro Calculator.
• Muscle gain: use Lean Bulk Calorie Calculator and Protein Intake Calculator.
• Running performance: use Running Pace Calculator and Heart Rate Zones Calculator.
• General health guardrails: use Blood Pressure Calculator and Cholesterol Calculator.

2) Match the tool to your timeline

Use a daily tool when behavior changes day to day, like hydration or pace. Use a weekly tool when progress is slower, like body composition or total calorie needs. A daily signal should inform today's training. A weekly signal should guide your plan for the next 7 to 14 days.

3) Keep one primary metric and one guardrail metric

Example: if fat loss is your priority, calories or weekly weight trend is primary. Protein intake or recovery quality is a guardrail. This prevents you from chasing one number while performance or adherence declines.

4) Review and adjust on a fixed schedule

Set an adjustment window before you begin. For most nutrition targets, 14 days is a reasonable review period. For pacing and heart rate zones, 2 to 4 weeks is usually enough to recheck effort and update targets.

Strong setup: one goal, one primary calculator, one guardrail calculator, and one review date on your calendar.

Last updated: February 12, 2026.